Friday the 25th of May

Teams of 2: AMRAP 7 minutes 2 rope climbs 30 deadlift 90/60kg 60 squats Rest 3 minutes AMRAP 7 minutes 20 power clean + pushpress 45/30kg 30 pullups 40 double unders Rest 3 minutes AMRAP 7 minutes Burpees with a [...]

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Thursday the 24th of May

Tabata 1. Pushups 2. Kettlebell swings 3. Situps 4. Mountain climbers Finisher 8 to 10 minute team prowler push depending on class size

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Wednesday the 23rd of May

every 90 seconds at 87% for 4 rounds 1. squat clean – 3 reps 2. bench press – 3 reps 3. strict or weighted pullups – 5 reps workout Teams of 3 AMRAP 12 minutes 1 team mate rows 250m [...]

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Tuesday the 22nd of May

AMRAP 4 MINUTES 10 toes to bar or knees to chest 20 wallballs Rest 1 minute AMRAP 4 minutes 10 ring rows 20 boxjumps 24/18″ Rest 1 minute AMRAP 4 MINUTES 10 toes to bar or knees to chest 20 [...]

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Monday the 21st of May

every 90 seconds do 3 reps at 87% for 4 rounds 1. pushpress 2. front squat 3. deadlift Workout AMRAP 7 minutes 7 thrusters 35/25kg 7 bar facing burpees

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Monday the 14th to Friday the 18th of May

Monday every 90 seconds do 3 reps at 84% for 4 rounds 1. pushpress 2. front squat 3. deadlift workout EMOM by 9 1. 20 single arm dumbbell push press 2. 20 dumbbell lunges (1 dumbbell held whatever way you [...]

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Friday the 11th of May

Workout Its a suprise!!!! It wont be easy!!!! Go to bed now and get plenty of rest, your gonna need it!!! The later classes will be asking what it is!!!! Dont tell them!!!! Leave them sweat!!!! Send them a post [...]

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Thursday the 10th of May

Tabata – 20 seconds on 10 seconds off for 8 rounds 1. Dumbbell or kettlebell thrusters (1 in each hand) 2. Knees to chest or toes to bar 3. Box jumps 4. Dumbbell or kettlebell front rack lunges (1 in [...]

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Wednesday the 9th of May

every 90 seconds do 4 reps at 81% for 4 rounds 1. squat clean – 3 reps 2. bench press 3. strict or weighted pullups – 5 reps Workout 1 to 10 Hang squat cleans 35/25kg Bar facing burpees

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Tuesday the 8th of May

CrossFit every 90 seconds do 4 reps at 81% for 4 rounds 1. pushpress 2. front squat 3. deadlift Workouts AMRAP 7 minutes 10 pushups 15 kettlebell swings 24/16kg 20 squats Bootcamp AMRAP 25 minutes 400 meter run 30 wallballs [...]

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